Long Back Arms on the Wunda Chair
Long Back Arms on the Pilates Wunda Chair is a great Pilates exercise to prepare you for many Pilates exercises on the Mat, Reformer and Cadillac or Tower. The challenge with Long Back Arms is often in the legs. Not everyone can sit tall with their legs straight out in front of them. If you feel your hip flexors while sitting in this position make sure you’re warming your hamstrings up with other Pilates exercises like Shoulder Bridge and opening the front of your hips where possible. Like every other Pilates exercise on the Wunda Chair it’s not about how high or low the pedal goes. Work the pedal from your center.
Hug your outer hips and inner thighs while working your hamstrings.
With one middle spring on the chair sit on the floor in front of the pedal with your back to the pedal. Being mindful of your shoulder turn towards the chair to use one hand to push the pedal down. Then place both hands on the pedal with your palms facing away from you. Lift your shoulders over your hips. Squeeze your legs tight together straight out in front of you. If your shoulders are pinching or rounding forward skip this exercise and work on opening your shoulders. Lift your head over your shoulders.
Without the pedal pushing you around lift the pedal as high as you can maintain your shoulders open on your back. It’s ok if it’s only a couple inches. Then reaching from your upper back press the pedal down. Repeat. As you lift and lower the pedal allow it to assist you in lifting your chest up and sitting tall. Work the legs more than you think. Even though “arms” is in the title this is a full-body exercise. If needed you can try this with one arm only at a time. Repeat on the “weaker” side if needed. When ready take one hand off and turn towards the side of the hand still on the pedal to lift the pedal and maintain a safe shoulder. Close the spring fully.